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Written by
Julie Verpoort
Chinese Garlic Ginger Chicken Stir-Fry with Chinese Broccoli
This quick and flavorful stir-fry delivers 32g of protein per serving, making it perfect for supporting muscle maintenance after 40. The combination of chicken, mushrooms, and Chinese broccoli (gai lan) provides a nutrient-dense meal that's ready in under 30 minutes. The simple sauce — oyster sauce, soy sauce, garlic, and ginger — creates a savory depth that pairs beautifully with the crisp-tender vegetables. This recipe is naturally gluten-free if you use tamari instead of soy sauce, and it's easily adaptable to your taste preferences.
- For gluten-free: Use tamari instead of soy sauce, and check oyster sauce label for gluten- Substitute chicken with firm tofu (500g / 1.1 lbs) for a vegetarian version- Add 1 tsp chili flakes for heat- Chinese broccoli can be substituted with broccolini or regular broccoli- For meal prep: Cook rice or noodles separately and store; reheat together before serving- Ensure wok is very hot before adding chicken for best searing (1/2)- To reduce sodium: Use low-sodium soy sauce and reduce oyster sauce to 2 tbsp
Prep: 15 minCook: 10 minServings: 4
Nutritional Facts (per serving)
Calories: 285
Protein: 32
Fat: 10
Carbs: 18
Fiber: 3
Ingredients
- - 600g (1.3 lbs) chicken breast, cut into thin strips
- - 400g (14 oz) Chinese broccoli (gai lan), stems peeled and cut into 5cm (2 inch) pieces
- - 250g (9 oz) shiitake or button mushrooms, sliced
- - 1 large onion (200g / 7 oz), sliced into wedges
- - 4 spring onions (scallions), cut into 5cm (2 inch) lengths
- - 6 cloves garlic, minced
- - 3cm (1 inch) piece fresh ginger, grated
- - 3 tbsp (45ml) oyster sauce
- - 2 tbsp (30ml) soy sauce (or tamari for gluten-free)
- - 1 tbsp (15ml) Asian rice wine (Shaoxing wine) or dry sherry
- - 1 tsp (5ml) sesame oil
- - 1 tsp (5g) sugar (optional)
- - 2 tbsp (30ml) vegetable oil
- - 100ml (½ cup) water or chicken stock
- - optional coriander & chopped chili pepper for garnish
How to Make It
1. In a small bowl, mix oyster sauce, soy sauce, rice wine, sesame oil, and sugar (if using). Set aside.2. Heat 1 tbsp vegetable oil in a wok or large skillet over high heat until smoking.3. Add chicken strips in a single layer. Cook for 3–4 minutes without stirring to develop a golden sear.4. Flip chicken and cook for another 2 minutes until cooked through. Remove from wok and set aside.5. Add remaining 1 tbsp oil to the wok. Add garlic and ginger, stir-fry for 30 seconds until fragrant.6. Add onion wedges and mushrooms. Stir-fry for 2–3 minutes until onions begin to soften.7. Add Chinese broccoli stems first, stir-fry for 2 minutes. Then add the leaves.8. Pour in water or stock, cover briefly for 1 minute to steam the vegetables.9. Return chicken to the wok. Add sauce mixture and toss everything together for 1–2 minutes until well coated.10. Add spring onions, toss once more, and serve immediately over steamed rice or noodles. Garnish with chopped coriander and chili pepper.
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